Calories and Nutrition in I Can't Believe It's Not Butter Spreads

Understanding Calories in I Can't Believe It's Not Butter

I Can't Believe It's Not Butter is a popular butter replacement made by Unilever. It aims to mimic the taste and texture of real dairy butter without the high saturated fat and calories. But what exactly are the calories and nutrition breakdown of this famous "buttery spread"?

Serving Size and Calories

The standard serving size of I Can't Believe It's Not Butter is 1 tablespoon (14g). Each serving contains:

• Calories: 70
• Total Fat: 8g
• Saturated Fat: 2g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 90mg
• Total Carbohydrate: 0g
• Dietary Fiber: 0g
• Sugars: 0g
• Protein: 0g

So one tablespoon of I Can't Believe It's Not Butter has 70 calories, the majority coming from fat. Compare that to a tablespoon of real salted butter, which contains about 102 calories and 11g total fat.

Ingredients

I Can't Believe It's Not Butter is made from vegetable oils like:

• Liquid soybean oil
• Partially hydrogenated soybean oil
• Water
• Salt
• Natural and artificial flavor
• Beta carotene for color
• Vitamin A palmitate
• Dimethylpolysiloxane (prevents foaming)

The blend of oils gives the spread a creamy, buttery texture and taste without animal products. The vegetable oils are lower in saturated fat compared to butter.

Variations

I Can't Believe It's Not Butter comes in a few different product lines:

• Original - The classic buttery spread.
• Light - A lower calorie version with 50 calories per serving.
• Olive oil - Made with a blend of vegetable and olive oils.
• Vegan - No dairy ingredients and certified vegan.
• Spray - Easy spray-on application.

The nutrition facts vary somewhat between these versions, so check labels carefully when comparing products.

I Can't Believe It's Not Butter Nutrition Facts

Here is a more detailed look at the nutrition facts panel for a typical Original I Can't Believe It's Not Butter product:

Serving Size

All nutrition facts are based on 1 tablespoon (14g).

Amount Per Serving

• Calories: 70
• Calories from Fat: 70
• Total Fat: 8g
• Saturated Fat 2g
• Trans Fat 0g
• Cholesterol 0mg
• Sodium 90mg
• Total Carbohydrate 0g
• Dietary Fiber 0g
• Sugars 0g
• Protein 0g

The majority of calories come from the 8g total fat in each serving. Saturated fat is lower compared to regular butter.

% Daily Value

• Total Fat: 12%
• Saturated Fat: 10%
• Cholesterol: 0%
• Sodium: 4%
• Total Carbohydrate: 0%
• Dietary Fiber: 0%

The % daily values indicate the butter spread provides 12% of the recommended daily fat intake and 10% for saturated fat based on a 2000 calorie diet.

Vitamins and Minerals

I Can't Believe It's Not Butter contains small amounts of:

• Vitamin A: 10% DV
• Vitamin D: 0% DV
• Calcium: 0% DV
• Iron: 0% DV

The vitamin A comes from adding vitamin A palmitate. Otherwise, the vegetable oil spread is not a significant source of vitamins or minerals.

Comparing I Can't Believe It's Not Butter to Butter

How does I Can't Believe It's Not Butter nutrition compare to regular dairy butter?

Calories and Fat

1 tbsp of I Can't Believe It's Not Butter contains 70 calories, 8g total fat, 2g saturated fat. The same amount of salted butter has about 102 calories, 11g total fat, and 7g saturated fat.

Cholesterol

I Can't Believe It's Not Butter has 0mg cholesterol since it contains no animal products. An equal serving of butter has 31mg cholesterol.

Sodium

The butter spread has 90mg sodium per serving compared to 115mg in regular salted butter. The plant-based spread has added salt for flavor.

Taste and Texture

The vegetable oil blend mimics the creamy, rich taste of real butter. But it may not bake or cook the exact same way due to differences in the fat composition.

Ingredients

Butter is made from milk and cream. The spread replaces dairy with vegetable oils like soybean, palm, and canola oil.

The vegetable oil spread has a better nutrition profile compared to real butter for those wanting to limit saturated fat and cholesterol.

Health Benefits of I Can't Believe It's Not Butter

Potential benefits of using I Can't Believe It's Not Butter instead of regular butter include:

Lower in Saturated Fat

The vegetable oil spread has 2g saturated fat per serving compared to 7g in butter. Lower saturated fat intake improves heart health.

No Trans Fats

I Can't Believe It's Not Butter no longer contains any artificial trans fats, which have been linked to higher risks of heart disease and stroke.

No Cholesterol

With no animal products like milk or cream, the vegetable spread contains zero cholesterol to worry about.

Potentially Fewer Calories

Choosing the light or spray versions can further reduce the calories compared to using regular butter.

Vegan Option

The vegan formula uses no dairy ingredients, making it suitable for plant-based diets.

Talk to your doctor about whether swapping butter for vegetable oil spreads fits with your individual nutrition needs and health goals.

Downsides of I Can't Believe It's Not Butter

Some potential cons to consider regarding the popular butter replacement include:

Highly Processed

Heavily processed foods are often recommended only in moderation as part of an overall healthy diet. The vegetable oils undergo hydrogenation and added emulsifiers.

GMO Ingredients

The soybean, canola, and corn oils may come from genetically-modified crops, which some people try to avoid.

Allergies

The spread contains soy, an allergen for those with soy sensitivities. The dairy-free version still includes casein, another allergenic protein.

Sodium Content

The vegetable spread has added salt, at 90mg per serving. Those limiting sodium may still need to watch intake.

Cooking Properties

The plant-based oils behave a bit differently compared to animal-based butter when baking, frying, etc. which takes adjustment.

Talk to your doctor if you have any concerns about how swapping this vegetable spread for regular butter fits into your diet and lifestyle.

Healthy Ways to Use I Can't Believe It's Not Butter

You can use I Can't Believe It's Not Butter in any way you would normally use butter, like:

• Spreading on toast, muffins, rolls, waffles, pancakes
• Sautéeing vegetables
• Greasing pans for baking
• Adding flavor to cooked grains like rice, pasta, oatmeal
• Stirring into sauces, soups, mashed potatoes
• Baking cookies, cakes, breads

Some tips for healthy and delicious ways to incorporate it:

• Read labels and compare products to choose the healthiest option.
• Measure out rather than freely pouring to control serving sizes.
• Use sparingly to top off dishes instead of drowning in butter.
• Combine with herbs, spices, lemon to enhance flavor so less spread is needed.
• Substitute in baking recipes carefully, adjusting other fats/liquids to compensate.

Overall, use moderate servings as part of an balanced diet, focus on whole foods, and limit heavily processed items for the healthiest approach.

Healthy Alternatives to I Can't Believe It's Not Butter

While I Can't Believe It's Not Butter offers some benefits over regular butter, there are even healthier alternatives to consider. Options include:

Extra Virgin Olive Oil

Has heart-healthy fats and antioxidant properties. Use for light sautéeing or drizzling over finished dishes.

Avocado

Provides anti-inflammatory benefits. Mash ripe avocado on toast or sandwiches in place of spread.

Hummus

Chickpeas offer fiber, protein, and minerals. Sub as a dip or sandwich spread.

Nut and Seed Butters

Contain healthy unsaturated fats. Try options like almond or sunflower seed butter.

Yogurt

Offers probiotics. Use plain Greek yogurt in place of butter in many recipes.

Cottage Cheese

High in protein, low in fat. Puree cottage cheese in a blender for an easy spread.

Focus on whole, minimally processed options that offer nutritional benefits beyond just changing up your butter habits.

The Bottom Line

Butter replacements like I Can't Believe It's Not Butter offer some advantages compared to regular dairy butter. But there are also downsides to heavily processed vegetable oil spreads, along with even healthier alternatives to consider first.

Check nutrition labels closely and compare products to determine if a butter substitute fits your individual dietary needs and health goals. Any significant changes are best discussed with your healthcare provider.

At the end of the day, no one food will make or break your diet. Focus on cultivating overall balanced nutrition, moderation of less healthy items, and variety of wholesome foods for the healthiest approach.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.